A pound equals 3,500 calories, according to MayoClinic.com. This means that you will need to eliminate 3,500 calories from your diet every week in order to lose a single pound. Diets and programs that promise fast weight loss rarely work because your body is not capable of losing too much weight in a single week, according to Weight Loss For All. Still, you can push your weight loss to happen faster and still keep safe if you follow some basic rules.
Exercise
If you're trying to lose weight quickly, reducing calories and increasing physical activity will provide the best results. MayoClinic.com recommends at least 30 minutes of activity on most days of the week. Depending on your weight-loss goals or how much you need to lose, you may need to increase that amount considerably. "Reader's Digest" suggests walking for 45 minutes a day, taking at least 5,000 steps with the help of a pedometer, or walking or biking to work. For best results, combine cardio and resistance training. Muscle speeds up your metabolism and burns additional calories, even when you're at rest.
Diet Choice
When choosing a diet to lose weight quickly, keep health in mind. Many extreme and fad diets are not only worthless, but also risky. The Diet Channel recommends staying away from anything that is too low in calories, lacks a balance of protein, carbs, and fats or focuses on worthless theories such as food combining.
If you want a quick start, you can try a one-day fast of fruits and vegetables to help you significantly reduce your calorie intake. Otherwise, focus on cutting down everything from your diet that provides empty calories, such as pastries, sodas, sweets and fast food.
Dangers
Losing weight quickly can lead to a number of health problems, including an increased risk of heart disease, gallstones, and fluid retention, according to the Nutrition Health Review. While the appeal is obvious, the results often do not last, and most people regain all lost weight plus a few additional pounds shortly after stopping the diet. Quick weight-loss diets are sometimes used under strict medical supervision to help obese people or those who are at risk because of their weight, according to MayoClinic.com. In those cases, they can be safe and effective.
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